Sue Lord – Open Water Coaching
Open water swimming is constantly growing in popularity, not only in the warm summer months but in the colder, winter months too. There has been a huge increase in people taking up this amazing activity of open water swimming since the first lockdown in March 2020. With pools not being as accessible, people are turning to the great outdoors to obtain their swim fix, looking for ways to learn and improve with some open water coaching. Not only is it a great way to meet people and exercise, there are so many additional benefits to both our physical and mental health.
• Open water swimming – not only does it compliment the drug treatments for anxiety and depression, many swimmers have found with regular exposure to colder water that they have weaned themselves off their medication completely.
• Swimming outside gives you that feel good feeling. The cocktail of cold water and exercise releases the body’s feel good hormone, dopamine. Swimming with others only intensifies this experience.
• Stressful situations we come across in everyday life become more manageable too, also boosts your self-esteem.
• Open water swimming is a great calorie burner and improves your circulation.
• Swimming in the great outdoors boosts your immunity. Repeated exposure is reported to increase white blood cell production which means less coughs and colds.
• Open water swimming improves energy levels and alertness.
• The cooler water temperature helps to reduce inflammation.
• Open water swimming can also help improve sleep.
• Many peri menopausal and menopausal women find that regular swimming helps alleviate symptoms such as anxiety, hot flushes and low mood.
Swimming outside in the great outdoors has so much to offer, whatever your ability. Whether you want to swim for fun and enjoyment, learn new skills with some open water coaching or some pool lessons, or compete in an event, there is something for everyone.
About Sue
My name is Sue Lord, and I am Swim England qualified in both Open Water Coaching and Swim Teaching. I hold the STA Open Water Safety Qualification, the NRASTC swim teacher rescue award, and an Emergency First Aid at Work qualification. I can also observe in IISA Events and Ice Miles as I hold a Level 1 Official Observer Exam. I am fully insured and have my own first aid kit and carry my own AED.
Whether being a Pisces has anything to do with my love of the water, I am not entirely sure, but swimming, teaching swimming and open water coaching are my passions.
My love of swimming started as a child, learning to swim from the age of three. As soon as I was old enough, I joined the local Swimming Club. From here I went on to compete at County level, representing the County, becoming a County Champion, swimming at regional events, and obtaining national qualifying times. Unfortunately, illness and a shoulder injury stopped my swimming career in my teenage years. I took a few years off swimming then I re-joined my childhood club in the master’s squad mainly for enjoyment and fitness, but I did compete in the odd gala.
I began swim teaching back in 2003 having changed from my career in Veterinary Nursing after starting my family.
Over my many years of teaching I have taught a wide range of classes, ages, and abilities. Over the years I have mainly worked at Wycombe Leisure Centre. Teaching ages from 4 months in parent and child classes to 88 years of age in my adult classes. I teach all abilities from non-swimmers through to those that compete in galas. I have also taught many school aged children over the years including those with a variety of special educational needs. I have coached as a volunteer for Wycombe District Swimming Club too, both indoors and open water.
I began swimming in open water in 2006 when a friend suggested we should enter a sea swim event for a laugh! However, my open water journey nearly ended before it had really had a chance to get going! Within the first two minutes of the sea swim, I wanted to climb out. It was all completely alien to me. If it had not been for the safety kayaker who talked me through, I would not be where I am today. 2.5km later and at the end of the sea swim I loved it. I had been converted. I had fallen in love with open water swimming in a big way. I had well and truly caught the open water bug.
In 2007 I swam a solo length of Windermere in skins and successfully completed a Channel relay for charity.
In the years that followed, my love for open water swimming was taken over by family commitments, but I continued swimming for leisure whenever the opportunity arose, even through the winter.
In 2016 I was able to swim a little more regularly so frequently met up with friends for a swim at local lakes or rivers. I completed the Thames Marathon in skins in 2018 and finished in under 4 hours.
More recently I have taken part in PHISH (a cold water swimming event) I have completed one-way swims of Coniston, Ullswater and Lake Windermere. I also completed a two way Lake Windermere swim in July 2022 in preparation for my English Channel attempt in 2023. In August 2023 I am pleased to say I successfully swam across the English Channel achieving a childhood dream, so I can officially call myself a ‘Channel Swimmer’.
I passed my Swim England Open Water Coaching qualification in 2018. This now meant that not only could I teach in a pool environment but also coach in open water too. Having many years of swim teaching experience really compliments my open water coaching qualification. I am confident in working on technique across all four strokes as well as swim skills from beginners to advanced.
With both my open water coaching and swim teaching qualifications, I want to help people develop a skill that can be used as a hobby, for fitness or in a more competitive situation. You do not need to be a genius in the water, I am about making this infectious sport of open water swimming all inclusive, so anything goes! My primary aim is to provide you with the core skills and framework to enjoy this sport safely and with confidence. I can help you establish your baseline, develop realistic goals, and provide you with the encouragement and enthusiasm you need to accomplish them. Whatever your personal swimming goal is, whether it is in open water or in a pool, I can provide you with some open water coaching or in pool swim teaching to assist you in achieving your ambition. This will be done in a relaxed, fun, and informative way. Swimming is a great, all round activity and the open water swimming community is fantastic, and I guarantee you will be smiling from ear to ear.
Maybe you will even catch the open water bug too???
Happy, safe swimming.
Swimming Sessions Available
Do you need to improve your technique, learn a new stroke, gain confidence in a swimming pool or open water swimming? Or are you looking to gain experience swimming in rivers or train for a swim event? A variety of swimming sessions both in open water and in a swimming pool are available throughout the year.
I offer a variety of lessons both in the pool and open water. Sessions available for both individuals and groups.
OPEN WATER GROUP SESSIONS
Cold Water Swimming Introductions
General Open Water Swimming Introductions
Open Water Swim Skills
Breaststroke to Frontcrawl
Improvers Frontcrawl
Improvers Breaststroke
Cardio Fit
Water Safety/Drowning Prevention
SWIMMING POOL GROUP SESSIONS
Beginners/Improvers Frontcrawl
Advanced Frontcrawl
Improvers Breaststroke
Water Confidence – Non swimmers
Backstroke & Breaststroke Improvers
PRIVATE LESSONS FOR INDIVIDUALS AND SMALL GROUPS
Private sessions can be tailored to the individual’s requirements.
TRAINING PLANS
If you have a specific goal in mind or an event you have entered and need a hand with training for the event, session plans can be provided to help you achieve your goal.
GIFT VOUCHERS
Gift vouchers are available to purchase for private technique lessons and open water introductions.
ENQUIRIES & AVAILABILITY
For further information regarding pool sessions, open water coaching, dates of when sessions will be running, availability, which venue and costs please go to my booking page.
CLICK HERE TO SEE WHAT SESSIONS ARE CURRENTLY AVAILABLE
If you have any specific requirements not covered, or are unsure which session is suitable then please email me at suelord@openwatercoaching.co.uk and I will be happy to help.
Session dates will also be posted on my Facebook page ‘Sue Lord Open Water Coaching’ under ‘Events’.
All participants must be able to fulfil the prerequisite for their session. They will be asked to read, complete, and sign a swimmer’s conduct, ability, and health questionnaire form prior to the session.
Payment in advance is required to confirm your space.
In addition, all open water participants must complete the lakes own waiver/swim agreement and pay the entrance fee online to gain entry into the venue, if not already included in the session fee.
Open Water Coaching Locations
Westhorpe Lake
Open all year round
Westhorpe Lake (formerly Marlow Lake) is set within easy reach for people coming from Buckinghamshire, Berkshire, and Oxfordshire. Just off the A404 it is accessible from both the M40 and M4.
The lake is part of Westhorpe Watersports complex.
Westhorpe Lake has three swim loops, 400, 750m and 1500m.
Address is Westhorpe Watersports, Westhorpe Farm, Westhorpe Farm Lane, SL7 3RQ
Find Westhorpe (Marlow) Lake here:
Oxford Wet n Wild
Oxford Wet n Wild is located in Berinsfield on the lovely Queensford Lakes.
Open water swimming is now on offer at this fabulous location.
Swim loops are 200m/350m and 500m.
Address is Drayton Road, Wallingford, OX10 7PQ
Find Oxford Wet n Wild here
Swimming Pool Locations
The Wycombe Rye Lido
The Wycombe Rye Lido is a fabulous, heated outdoor swimming pool situated in High Wycombe. The pool is 33m in length. It is a lovely historical pool.
Address is The Wycombe Rye Lido, Bassetsbury Lane, High Wycombe, Bucks, HP11 1QX
Find The Wycombe Rye Lido here.
Water Temperature Guide
The temperatures that swimmers experience swimming outside are vastly different to those that we experience from swimming in an indoor heated pool.
Indoor pools are maintained between 26˚C to 31˚C. Remember the air temperature in an indoor pool environment is guaranteed to be warm too.
Outside the water temperature can vary immensely. In the winter inland waters can reach extremely low temperatures possibly at times reaching 0˚C. In the summer, these areas can sometimes reach temperatures in the low to mid 20’s. The sea is not so extreme with temperatures ranging from lowish single figures in the winter to high teens in the summer months. Lakes are usually slightly warmer than rivers. If venturing to the sea for a swim, you must look at the tide tables and weather forecasts, gaining knowledge of the area too in advance.
The air temperature and weather conditions also play a significant part when swimming in open water. No two swims are ever the same.
Nothing is guaranteed when swimming in open water. Every swim is different. Therefore, it is vitally important to assess all the conditions before you swim.
Knowing the water temperature is one factor you must know before you enter as it will affect your time in the water and your performance. Please ensure you are feeling well before swimming, particularly in the cooler months.
ABSOLUTELY FREEZING !!!!!!
0 – 5°C
(winter months)
Swimming in these temperatures is to be done with extreme caution. Some call it ice swimming. Being prepared for the swim afterwards is vital. Cold water shock is likely so you must do things correctly. You will experience a burning feeling as you enter, your breathing rate will increase initially. Swim time will be quite short, and you may resemble a lobster on exit! However, the post swim feeling is amazing and swimming in these temperatures can become bizarrely addictive.
BRACINGLY COLD
6 – 10°C
(winter months)
Swimming in these temperatures is similar to conditions experienced when it is ABSOLUTELY FREEZING but it is not quite so painful and swim time will be a fraction longer.
FRESH & CHILLY
11 – 15°C
(spring and late autumn months)
Swimming in these temperatures you start seeing more people appearing. Open water venues start to get busier. Once in double figures the water still has a refreshing chill and feels a bit nippy however, it is more comfortable to swim in and swim time will increase for the more experienced open water swimmer.
PLEASANTLY LUKE WARM
16 – 20°C
(summer months)
Swimming in these temperatures is very pleasant for most open water swimmers. There is still a bit of a chill on entering but once in is a lovely temperature for some longer swims.
WARM
21°C plus
(late summer months)
Swimming in these temperatures some say is too warm! You miss out on that chilly feeling when entering. At this temperature, most swimmers can swim/stay in for longer periods of time.
ONE MORE THING – when swimming in open water you need to remember no two swims are ever the same, conditions are constantly changing. Not just from day to day but sometimes hour to hour!
Never compete with yourself or anyone else. If a fellow swimmer decides they have had enough, please do not encourage them to stay in any longer. It is not a competition. Swim your swim and most importantly enjoy it, do it safely whilst looking out for one another.
Happy, safe swimming everyone.
Testimonials
I have been very fortunate to attend several of Sue’s swimming courses.
Introduction to cold/ open water swimming, Improvers breaststroke and most recently beginners front crawl.
Sue is an excellent coach for many reasons. She is very knowledgeable and passionate about all things swimming. She is very easy to listen to and makes everything clear and easy to understand.
Whether I am swimming in the lake or practicing my swimming technique I can hear Sue’s voice in my head reminding what I need to do.
We receive notes by email after the sessions, this is so good as it gives a reference to refer back to when going to practice everything we have learnt.
Sue is really friendly and approachable. She is accepting of everyone’s individual abilities and tailors the session to enable everyone to improve their skills. Key to this is the small number in the group. The sessions are excellent value for money. It’s like having 1:1 without the cost!
I have enjoyed developing my swimming skills with Sue and look forward to more improvements in the future.
“I’ve known Sue for almost a decade – during the time she was heavily involved with Wycombe District Swimming Club as a volunteer coach. Her swimming knowledge is excellent and I can’t think of anyone better to help guide new and experienced swimmers in Open Water Swimming. Our Club has produced International Medallist’s in Open Water and she helped support our overall Open Water Club offering; through providing open water coaching support to our performance coaches at the Club. I’m sure that you will not be disappointed in Sue’s coaching services…. She’ll also put you at ease and have a laugh with you; making it an enjoyable experience!”
You may think me mad as a qualified swimming coach (albeit not having taught for a number of years) to book myself into swimming lessons. I can honestly say this is the best thing I have done in years and I only wish I had done it sooner. I have been swimming both competitively as a teenager and for fitness and enjoyment as an adult for 40+ years. However, I have never really progressed and I’ve struggled with increasing my speed and I couldn’t work out why.
Sue helped me realise in the very first lesson that my technique, although correct at the time of learning, was outdated and not as efficient as it could be with just a few tweaks.
In that first lesson there were so many light bulb moments. I am nearing the end of the 4 week course and can feel a huge difference in my stroke. It feels more relaxed, efficient and enjoyable. I had no idea what a difference this would make to my swimming and am absolutely chuffed to bits.
Sue’s coaching is spot on. She delivers her teaching points with precision and polish. Everything you need to know and why, broken down into manageable exercises and pulled nicely together at the end.
If anyone is sitting on the fence and wondering where to turn for stroke improvement Sue Lord is the coach for you. I am almost sad the course is coming to an end. Now I just need to practice, practice, practice. 🙂
I was a little nervous at the prospect of voluntarily getting into 5 degree water. After an hour of really interesting and comprehensive information about the benefits, potential dangers and therefore safety required to swim in such conditions, Sue then very sensitively guided us though our first steps into a new adventure. She also made sure we all changed, got warm and did not suffer from dangerous symptoms of after drop. I felt safe at all times and would highly recommend her course to anyone starting out on cold / open water swimming. Thanks Sue!
I thoroughly enjoyed the beginners/improvers front crawl course lead by Sue Lord. The groups are small, so I received 1:1 feedback, and suggested areas to improve on. The weekly emails are timely prompts with recaps on what was discussed during the lessons, these helped as a reminder for me to keep practising the new techniques I was learning. I found her teaching style encouraging and welcoming, and I would definitely attend another course run by Sue without hesitation in future.
My NY resolution was to learn how to front crawl properly, and to get brave and finally swim in open water. Thanks to Sue I’m on my way to achieving both those things. I did her open water intro at Westhorpe Lake in Feb which was hugely informative – Sue is SO knowledgeable but also makes it a lot of fun – and I have just completed her 4 week beginners / improvers FC course at the lido. I wish Sue could teach me every week. I’ve learnt an enormous amount and have gained the confidence to enter my first open water swim event this Summer. I’ll definitely be signing up for more of Sue’s courses this year. If you haven’t tried them yet then I highly recommend that you do!
Absolutely terrific. Sue is so positive and encouraging. I’ve come back from each lesson absolutely exhilarated.
FAQs
Unlike swimming in a pool where the temperature is maintained, swimming outside the temperature does vary as the weather, climate dictates how warm or cold the water will be. In the summer, the temperature may go up to around 18˚C, please remember that this is still around 10 degrees lower than an average swimming pool!
Please refer to ‘Water Temperature Guide’ for more information.
There are no sides or lane ropes to hang on to. Unless you stay in your depth you cannot stand up.
Swimming pool water is much clearer, so visibility is reduced in open water too.
Changes in the weather, conditions, water temperature make it riskier than swimming in a pool. Conditions can change rapidly.
Water borne diseases are found in open water too carrying further risks.
Rivers carry additional risks not just from other users e.g. boats. After heavy rainfall rivers are even higher risk due to the increased current/flow along with debris and increased surface run off. It is not advisable to swim in rivers after periods of heavy rainfall. Respect boat users and fishermen.
The sea needs to be respected too and knowing tide times, weather forecasts and observing where you are swimming for rip tides etc is imperative. Always ensure you are swimming in a safe area.
Yes, risks are much higher swimming in open water than in a swimming pool. That is why it is vital to do your homework before you take part and be prepared for both before and after your swim.
- Bright coloured swim hat
- Tow float (write an emergency contact number on this)
- Swimming costume
- Goggles with UV protection are advisable too if swim front crawl.
- Whistle (can be attached to your tow float)
- Waterproof sun protection
Optional, additional equipment for open water:
- Wetsuit – please ensure is a wetsuit designed for swimming. They keep you warmer and give added buoyancy.
- Anti-chafing balm
- Neoprene gloves and boots – particularly useful in the colder months
- Neoprene hat – useful in the colder months
- Ear plugs
- Changing Robes/Changing towels
- Insect repellent
- Flask or hot drink travel mug
- Snacks/dextrose tablets
- Flip flops or equivalent
Please email suelord@openwatercoaching.co.uk if you have any further questions.
